How to breathe when you exercise long-distance

 Long-distance running, because of intense muscle activity, increased need for oxygen, so the respiratory rate must be greatly accelerated, in this case, if the method of breathing control incorrectly, can better promote the body's gas exchange and blood circulation, it will premature fatigue, difficult to finish a longer distance. sometimes, can also cause respiratory irritation, sore throat or cough.
So, how to breathe in the interest of the gym? Some people say that should be used nasal breathing, can not breath; Some people say that light is not enough with nasal breathing, mouth breathing have, so nose and mouth and use Caixing. these two arguments have some truth, but look at what stage in the long-distance applications, but also read speed of running.
In general, the beginning of long-distance running or running very slow, especially against the wind in the winter or long distance running training, you should use the nasal breathing. because the nasal cavity is rich in blood vessels, can the air temperature increased by some; nasal secretion of fluid, can increase the humidity through the air; nose and nasal secretion of fluid, can block, remove dust and bacteria, play a protective role in the respiratory tract. with mouth breathing Although able to breathe more air and more, but a lot of cold air into the trachea and throat, easy to cause coughing, bronchitis, abdominal pain. with mouth breathing in the air will directly inhaled dust and bacteria, which also easily lead to other diseases.
, however, ran after a certain distance or running speed to accelerate, especially in the long distance race, the ventilation unit time than the quiet times when the increase to several times, just can not meet the needs of nose breathing, suffocation uncomfortable to be coupled with catchy breathing.
nose and mouth and use, should be noted that not Da mouth breathing, but should call the nose suction, only mouth to breath. mouth call the method: the mouth is Open, light bite, tongue rolled up, a little lick to live on the palate, so that the air went out from between the teeth. breathe, we should pay attention to the uniform and have a rhythm. shortness of breath should be strong, with the proper depth; breathing to slow Yunhe.
breathing and footwork should be close coordination of oxygen to better meet the needs of the body, running up and will feel light and natural. with the method, two steps should be a call, and then two steps with one suction; or three steps of a call, and then three steps smoking. half-way race for the sprint finish buildup or when the depth of breathing and rhythm, the pace can be accelerated with corresponding to deepen and speed up.